building forearms

[WarriorPL]

Okay so i think its been established that static holds are te best for forearm growth and strength. Now my question is, do you do them until failure or until you feel a good burn?
I was doing them the other day on back day, i grabbed 90lb dumbells and i just held them in my hands until my grip gave out and dropped on the floor. I did a nice 4 sets of these and i gotta say, they killed my forearms, but they were sore for 3 days. Is this healthy and can this lead to injury holding them to failure? I have a feeling that it can.

 

[endpoint]

there are many many many muscles in the fore arm. To build massive forarms, you will have to do more than timed holds.

do them till failure, and no you wont hurt yourself

 

[RippedNICK-]

ha, damn... i guess you can tell im new... i just started a thread exactly like this...

 

[WarriorPL]

ha, damn... i guess you can tell im new... i just started a thread exactly like this...

Heh aren't you a special one.

Only reason i'm asking is because i don't want to lead myself to a fucking injury. Best to be sure, no?
Peace.

 

[spatts]

Wiz, I think he was eye rolling at himself.




We like to use this nifty little weighted hammer thing Hannibal has...I have pics around here somehwhere.

FOUND 'EM!

 

[RippedNICK-]

Heh aren't you a special one.

Only reason i'm asking is because i don't want to lead myself to a fucking injury. Best to be sure, no?
Peace.

whoa lets calm it down bud.

 

[WarriorPL]

I thought the rolling eyes was sarcasm which ticks me off.

Thanks for those pics spatts. I usually superset static holds with regular and reverse wrist curls which always seem to do the job. If i had one of those hammer contraptions i'd use it.

 

[spatts]

I think they're pretty cheap...I'll ask Hannibal where he got it.

 

[WarriorPL]

I think they're pretty cheap...I'll ask Hannibal where he got it.

Thanks so much! You're the best.

 

[endpoint]

If i had one of those hammer contraptions i'd use it.

Just use a dumbell handle.
they are cheap to buy.....if need be you can tape up one end to thicken it.....or in my case cover the thread (it had screw on collars)

either that or a steel rod (the right width) and two strong collars

if not go to ironmind.com

http://www.wwfitness.com/gripstrength.html

 

[b fold the truth]

I know that we did the hercules hold with rolling handles last week and it really fried my forearms. You can do these on your cable cross machine at your gym...unless you can figure out a way to do them with more weight...

B True

 

[Hannibal]

I think they're pretty cheap...I'll ask Hannibal where he got it.

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1255&variation=&aitem=26&mitem=33

$32.95 from ironmind.com

 

[Thaibox]

You can use a sledge to do what Spatts mentioned.

Endpoint's right about multiple training angles for a lot of muscles. Your hands can hold, crush, and pinch...each requiring different parts of the forearm.

I'm a relative newbie in the world of serious grip/forearm training, but I'm quickly learning that its actually fairly complex.

 

[WarriorPL]

Thanks for all the help and links all!

 

[PlatnumKowboy]

I saw a guy take two sledge hammers facing opposite directions in both hands and slowly clean it to his shoulder and press it overhead. That guy was a grip monster though cause it's much harder than it sounds.

 

[nevertoobig]

Check this webiste for advice on building mass to the forearms: -

Mega Gainer Website

 

[SAGAT]

i can tell you these exercises worked great for me;
wrist curls
the exercise where you roll up a plate that's attached to a stick with a rope (don't know the name lol)

also, try 'squeezing' the bar hard when doing all other exercises.

 

[Y_lifter]

i can tell you these exercises worked great for me;
wrist curls
the exercise where you roll up a plate that's attached to a stick with a rope (don't know the name lol)

also, try 'squeezing' the bar hard when doing all other exercises.

Wrist Roll ups
I post this on every forearm thread.
Burns the heck out of them especially if you are standing on a bench so the rop is real long.

Roll up both ways
Palms up and Palms down

 

[SAGAT]

Wrist Roll ups
I post this on every forearm thread.
Burns the heck out of them especially if you are standing on a bench so the rop is real long.

Roll up both ways
Palms up and Palms down

RIGHT that was the name....i forget it every f'n time!

 

[Vortexx]

- towel chins
- sandbag curls
- reverse curl with thick bar
- spider hammer curls with the triceps bar ( lie on your belly on an incline bench, let your arm hang down, this position of your arms will make it easier to flex the brachialis for additional arm size)

I will most certainly start to include those wristhammers, as a matter a fact, I will see what happens if you attach two small hammers to a regular barbell and do reverse curls with it, your wrist will have to do an extra annoying stabillizing job.